Functional Strength Training for MMA Athletes
Fighters often ask the question, "What exercises will make me stronger for _______". That blank space might be pick up and slams, takedowns, clinch work, sprawls, etc.
While there is no magical exercise that will suddenly make you stronger in all areas of your game, exercise selection will play a vital role in how much strength you gain and how much cross over to the ring or cage there is.
Characteristics to look for in exercises, movements or when using implements to build functional strength are...
* Multi-joint exercises (compound exercises)
* Movement through more than just one plane of motion.
* Heavy focus on core strength.
* Full body movements are a high priority.
* Dynamic or unstable lifts which require a high level of balance and coordination.
* Focus on movements where the torso is moving through space, such as chin ups, squats, lunges and handstand push ups.
The easiest way to find good exercises are to look at other athletes. Power lifters are certainly strong, but they're only powerful in a particular plane of motion. Olympic lifters are certainly strong, and explosive, but they don't develop the muscular endurance useful in MMA training. Participants in Strongmen competitions are some of the most functionally strong athletes in the world, performing feats of strength and endurance with objects that are often both very heavy and extremely awkward. Tire flipping, yoke carries, sled drags and farmer walks are all closer to the strength training needs of the typical MMA athlete.
In addition to the Strongman fare, these "more typical" gym lifts also are great full body workouts with a focus on developing core strength.
Squats
Deadlifts
Overhead Squats
Clean & Press
Snatch / One Arm Snatch
Zercher Lifts
In addition to the slinging a barbell around, don't forget to become used to moving your own body around.
Chin Ups
Dips
Handstand Push Ups
Push Ups
Lunges
...are all good exercises which develop good muscular endurance. You can make them more challenging by adding weighted vests.
The time spent on strength training needs to be both effective and efficient, considering all of the time devoted to other conditioning and skill training by the average combat athlete. There a many great exercises, movements and implements that will help build functional strength that will carry over to the ring, cage or mat.
While there is no magical exercise that will suddenly make you stronger in all areas of your game, exercise selection will play a vital role in how much strength you gain and how much cross over to the ring or cage there is.
Characteristics to look for in exercises, movements or when using implements to build functional strength are...
* Multi-joint exercises (compound exercises)
* Movement through more than just one plane of motion.
* Heavy focus on core strength.
* Full body movements are a high priority.
* Dynamic or unstable lifts which require a high level of balance and coordination.
* Focus on movements where the torso is moving through space, such as chin ups, squats, lunges and handstand push ups.
The easiest way to find good exercises are to look at other athletes. Power lifters are certainly strong, but they're only powerful in a particular plane of motion. Olympic lifters are certainly strong, and explosive, but they don't develop the muscular endurance useful in MMA training. Participants in Strongmen competitions are some of the most functionally strong athletes in the world, performing feats of strength and endurance with objects that are often both very heavy and extremely awkward. Tire flipping, yoke carries, sled drags and farmer walks are all closer to the strength training needs of the typical MMA athlete.
In addition to the Strongman fare, these "more typical" gym lifts also are great full body workouts with a focus on developing core strength.
Squats
Deadlifts
Overhead Squats
Clean & Press
Snatch / One Arm Snatch
Zercher Lifts
In addition to the slinging a barbell around, don't forget to become used to moving your own body around.
Chin Ups
Dips
Handstand Push Ups
Push Ups
Lunges
...are all good exercises which develop good muscular endurance. You can make them more challenging by adding weighted vests.
The time spent on strength training needs to be both effective and efficient, considering all of the time devoted to other conditioning and skill training by the average combat athlete. There a many great exercises, movements and implements that will help build functional strength that will carry over to the ring, cage or mat.
